Calculate your FTP using the gold standard 20-minute test protocol. The most accurate FTP test - multiply your 20-min average power by 0.95 to determine your Functional Threshold Power.
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Estimated FTP
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FTP per kg
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Learn more about the calculator and its creator
I have been a cyclist for over 10 years and I built this calculator to help cyclists like you and me with training and racing.
The 20-minute FTP calculator offers a time-efficient way to estimate your Functional Threshold Power (FTP). While FTP traditionally represents the highest power output you can maintain for about an hour, this quick test protocol helps cyclists determine their threshold power through a shorter, more intense effort.
After completing your 20-minute all-out effort, the calculator will help determine your FTP by:
Your result from the FTP Calculator 20 Minute Test establishes your power training zones for cycling training:
< 55% of FTP
56-75% of FTP
76-90% of FTP
91-105% of FTP
106-120% of FTP
> 120% of FTP
Functional Threshold Power (FTP) represents the highest power output a cyclist can maintain for approximately one hour. This threshold power is a crucial metric in the cycling community, closely related to your lactate threshold and overall cycling performance.
While traditional FTP testing methods involve long periods of sustained effort, the 20-minute FTP test offers a practical alternative for calculating FTP. This shorter test helps determine your threshold through a focused, all-out effort that many athletes find more manageable while still maintaining good accuracy.
Traditional method balancing accuracy and practicality. Requires sustained steady-state effort.
Gold standard for accuracy but very demanding. Typically used by professional athletes.
Progressive power increase until exhaustion. Good for tracking fitness improvements.
Regular FTP testing helps track your cycling performance and adjust training zones. Using a power meter provides the most accurate data for:
Deepen your understanding of FTP and power-based training:
Everything you need to know about Functional Threshold Power.
Compare 5, 20, and ramp test protocols.
See where you rank among cyclists.
Training methods that actually work.
Structured plan to build your threshold.
Threshold intervals to boost your power.
How FTP changes as you get older.
Benchmarks for your cycling goals.
Find your FTP on training platforms.
To calculate FTP from a 20-minute test, multiply your average power output during the 20-minute effort by 0.95. For example, if your 20-minute power is 300 watts, your estimated FTP would be 285 watts (300 × 0.95). This 5% reduction accounts for the difference between 20-minute and one-hour sustainable power.
Start at about 90% of your expected power for the first 5 minutes, then gradually increase if you feel strong. Aim for even pacing throughout the middle 10 minutes, and push harder in the final 5 minutes if possible. Avoid starting too hard - many cyclists make the mistake of going out too fast and struggling to finish strong.
The 20-minute FTP test is considered one of the most accurate field testing methods, with an estimated accuracy of ±3-5% compared to laboratory testing. It's more accurate than shorter tests (like 5-minute or ramp tests) because it better reflects your true lactate threshold power.
FTP varies significantly by age, gender, and training history. General guidelines for male cyclists: Ages 20-35: 3.7-4.0 W/kg (good), Ages 35-45: 3.5-3.8 W/kg, Ages 45-55: 3.3-3.6 W/kg, Ages 55+: 3.0-3.3 W/kg. Female cyclists typically have values about 10-15% lower. These are guidelines only - individual results vary greatly.
A good 20-minute power output depends on your weight and experience level. For amateur cyclists, achieving 3.7-4.2 watts/kg is considered good, 4.2-4.7 watts/kg is very good, and above 4.7 watts/kg is excellent. For a 70kg cyclist, this would mean 260-294W, 294-329W, and 329W+ respectively.
For untrained cyclists, typical FTP values range from 1.5-2.5 watts/kg. This means an untrained 70kg rider might have an FTP between 105-175 watts. However, with consistent training, most cyclists can improve their FTP by 20-30% in their first year of structured training.
A respectable FTP varies by weight, but generally: For men, 200-250W (2.8-3.2 W/kg) is decent, 250-300W (3.2-3.7 W/kg) is good, 300-350W (3.7-4.4 W/kg) is very good. For women, 175-225W (2.5-3.2 W/kg) is decent, 225-275W (3.2-3.7 W/kg) is good, 275+ W (3.7+ W/kg) is very good.
For beginners, a good target FTP is 2.0-2.5 watts per kilogram of body weight. This means a 70kg beginner cyclist might aim for an FTP between 140-175 watts. Focus on consistent training rather than comparing to others, as improvement rate varies significantly between individuals.
To calculate FTP from a ramp test, take your maximum minute power (MMP) at failure and multiply it by 0.75. For example, if you reached 300 watts before failure, your estimated FTP would be 225 watts. Note that ramp tests tend to underestimate FTP compared to 20-minute tests for some athletes.
Most coaches recommend performing an FTP test every 6-8 weeks during structured training. However, if you're new to cycling or returning after a break, you might test more frequently (every 4-6 weeks) to track rapid improvements. Avoid testing more than once per month, as it requires significant recovery.
Learn about the researchers whose work powers this tool
Pioneer of power-based cycling training who created the Coggan Power Zones (7-zone model) and architected Functional Threshold Power (FTP) as the anchor for power-based training intensity. Played a central role in developing TrainingPeaks' WKO metrics (TSS®, IF®, NP®).
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Disclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
